Recommended exercises
Legs
1. Lunge
1. Lunge
- Stand with the hands on the hips and feet hip-width apart.
- Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees.
- Return to the starting position and repeat with the left leg. This gives a good variation for both legs.
2. Squat
- Stand with the feet parallel or turned out 15 degrees.
- Then slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor.
- Keep note that your heels should not rise off the floor. Make sure to press through the heels to return to a standing position.
- As you progress, increase difficulty by using 1 leg
3. Wall Sit
- Our households all have walls and now is the time to make use of them.
- Slide your back down a wall slowly until the thighs are parallel to the ground.
- Take note that your knees are directly above the ankles and keep your back straight.
- Try for 60 seconds per set or until your legs start to feel sore and jelly.
4. Calf Raise
- From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor.
- Hold it there for a moment, then come back down.
- Repeat the exercise.
- To increase difficulty, do on single legs alternatingly
5. Tuck Jump
- Stand with your knees slightly bent then jump up as high as possible and bring the knees in toward the chest.
- Land with the knees slightly bent and quickly jump again.
Chest and Back
1. Standard Push-Up
1. Standard Push-Up
- Start with your hands shoulder width apart and your legs hip length apart.
- Then tighten your core.
- Bend your elbows until the chest touches the ground, and then push back up. Repeat.
2. Chest Dips
- Lower body by bending arms allowing elbows to flare out to sides.
- When slight stretch is felt in chest or shoulders push body up until arms are straight. Repeat.
3. Judo Push-up
- From a push-up position, raise your hips and use your arms to lower the front of the body until the chin comes close to the floor.
- Take note to keep the head and shoulders upward and lower the hips, keeping the knees off the ground.
- Reverse the action and come back to the raised-hip position. Try to repeat for 30-60 seconds.
4. Superman
- Lie face down with arms and legs extended and keep the torso as still as possible.
- Then simultaneously raise the arms and legs to form a small curve in the body.
Cardio
1. Jumping jacks
- Jumping jacks are done by standing with the two feet together, arms at the side.
- Jump while raising the arms above so that hands meet above the head and at the same time the feet lands wide apart.
- Bring the arms back down to the sides as the feet lands back together.
- Repeat
2. Burpees
- This exercise starts out in a low squat position with hands on the floor.
- Kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position.
- Leap up as high as possible before squatting and moving back into the push-up portion of the show.
3. Star jacks
- It is a type of jumping jacks with higher intensity.
- Crouch down with bent knees and touch the floor near the feet.
- Jump up and out and do the basic jumping jack.
- Repeat.
4. Skipping
- You would require a skipping rope for this exercise.
- With the rope, swing it such that it passes under your feet and over your head
- Repeat
Shoulder and Arms
1. Triceps Dip
1. Triceps Dip
- You can use a bench or step for this exercise.
- Sit on the floor with knees slightly bent and grab the edge of the elevated surface
- Straighten the arms, bending them to a 90 degree angle.
- Straighten again while the heels push towards the floor.
2. Diamond Push-Up
- Start out with a diamond-shaped hand position in a push up position
- Make sure that the thumbs and index fingers touch.
- This will be great help to the triceps.
3. Pull-ups
- Grab on and hang on the bar.
- Then bend your arms to pull yourself until your chin is above the bar. That's one. Repeat.
Core
1. L Seat
1. L Seat
- Seated with the legs extended and feet flexed
- Place the hands on the floor and slightly round the torso.
- Lift the hips off the ground, hold for five seconds and release.
2. Crunches
- Lie on your back with the knees bent and feet flat on the floor.
- With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core.
- Continue curling up until the upper back is off the mat.
- Hold briefly, then lower the torso back toward the mat slowly.
3. Bicycle
- Lie down with knees bent and hands behind the head.
- With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens.
- Continue alternating sides (like you’re pedaling!).
4. Sprinter Sit-Up
- Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle.
- Sit up, bringing the left knee toward the right elbow.
- Lower the body and repeat on the other side.
5. Plank
- Lie face down with forearms on the floor and hands clasped.
- Extend the legs behind the body and rise up on the toes.
- Try to keep your back straight while planking and hold it about 60s or try to hang on as long until you reached your limit.